Anyone know? Pls ...

if you follow the tar road circulating the lake, most probably you are running the 2.8km loop like i did.

---

Added on June 6, 2009, 9:39 amTraining Summary:

Thrusday - 23/5/2009 (6:20 p.m)

Weather - Hot (32'c ~ 33'c approx)

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 1hr0m59s

Total Coverage: 10KM

Average speed: 9.11kmh

Remarks: -

Uphill:

1st loop: -
2nd loop: -
3rd loop: -
4th loop: -
5th loop: -

Deficit from uphill: -
Deficit from downhill: -

___________________________________________________________________________________________________

Training Summary:

Thrusday - 30/5/2009 (6:25 p.m)

Weather - Cloudy (29'c ~ 31'c approx)

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 1hr0m52s

Total Coverage: 10KM

Average speed: 9.21kmh

Remarks: -

Uphill:

1st loop: -
2nd loop: -
3rd loop: -
4th loop: -
5th loop: -

Deficit from uphill: -
Deficit from downhill: -

_________________________________________________________________________________________________

Training Summary:

Thrusday - 5/6/2009 (6:32 p.m)

Weather - Hot (32'c ~ 33'c approx)

Venue - Nearby Selayang Stadium

Target - LDR

Route description: 1km uphill + 1km downhill x 5 (Calibrated by my car)

Total time: 57m15s (PB)

Total Coverage: 10KM

Average speed: 10.54kmh

Remarks: New technique was employed for the run. Result was of satisfactory.

Uphill:

1st loop: 5'50
2nd loop: 5'52
3rd loop: 5'50
4th loop: 5'45
5th loop: 5'40

Deficit from uphill: 63sec
Deficit from downhill: 102sec

This post has been edited by deadalus: Jun 6 2009, 09:43 AM

Hey man..

I just saw your 1st page..very good info. Sometimes I find it hard to push myself to run after a certain point.

How do you push yourself? I still manage to do like 3 loops around Bkt Jalil Park. Any tips?

My friend is in another project already T.T I have no running kaki after work.

I run with my Ipod. And yes, sometimes there are attractive ladies running but that is not the point HAHA.

deadalus - Can you tell me your jogging path is on the road type or proper jogging path? How come you did go Metropolitan Park that ha a 3.35km per loop?

I prefer jogging.
Running...need more stamina and endurance

Although I would try it.

Hey...better to jog in the morning or afternoon eh?
I normally do it at 4pm.

Hah, anyone areound Ipoh (Ipoh Garden east/bercham/tambun) area training ?

take the blue running track and go for the longeest path. You will need to bypass a swamp with tar road to get that mileage. 3.35km is quoting from the GPS watch of a PaceMaker runners. And also judging from my regular pace and timing, 3.35km make good sense to me base on the clocking i've done so far in the track.

I stop running at Metropolitan parks nowsaday due to its ridiculous heavy traffic during weekend and pollution...

---

Added on June 7, 2009, 11:31 pmi think different individual will have different running technique/running pattern and identifying the one that suit you the most is of utmost important.

in my case, normally i will always preserve some stamina in the earlier stage (70% of the intended mileage) and push for faster pace during the later stage. I would say this approach is more conservative whereby the chances of "pancit" in closing stage can be minimise. Although i have adopted various technique during different period of time, but always this gameplan remain in both casual and actual running event.

This post has been edited by deadalus: Jun 7 2009, 11:31 PM

Yeah....I try to go there more often. Normally opt for blue track. I can only go there during weekend at like 6-7am.

question - how to increase endurance?

Alright, i will test it out. Thanks

as i grew older, both physical (muscle, recovery from fatigue) and mental (resilient, determination) is slowly deterioriating. However, i found that most of my performance during late 20's is way better than those of early 20's. The only justification i can think of is the way i improve my breathing pattern.

frankly speaking, most of my effort was spent on improving speed instead of endurance as i have no intention to go beyond 10KM at the moment.

in my opinion, the orthodox way to improve endurance is to increase the mileage (from 30km a week > 50km a week) and the intensity of your training (choosing a hilly route will most likely boast your endurance).

in the early days of my running, i emphasize a lot on my stride and the progress back then is very minimal (in those days i only capable of doing 57~58min in 10KM titiwangsa training). only until recent years when i pay more attention on breathing, i notice there is a big leap in performance and capable to pace at speed than i unable to in the past. PB in titiwangsa 10KM from 57min > 53min and Subang Jaya 10KM from 1hr2min > 54min)

hello
what happen to PJ Half Marathon?
I stop running for 2 years already. Now getting lazy.
My personal best for 10KM = 41min. 21KM=1.30min and 42.195KM = 4hrs 10min

deadalus - care to share more about breathing pattern you adopted that increase your speed.....